“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Hang Power Snatch + Overhead Squat + Hang Squat Snatch 1-1-1-1-1
BARBELL COMPLEX
Starting the day out with a barbell complex that begins simple and progresses towards the more complicated hang squat snatch
Similar to Monday’s complex, we can build in weight here while keeping good mechanics a top priority
Athletes will have 13 minutes to build to a heavy complex of these 3 movements
The complex is meant to be completed unbroken
As a reminder, the hang position is anywhere from above the knee
Ensure that athletes stand to full extension following the hang power snatch, as we do not want to blend the hang power snatch and overhead squat together
Complete as many rounds as possible in 15 mins of:
60 Double Unders
20 Toes-to-bars
10 Hang Squat Snatches, 135/95 lbs
DESCRIPTION & STIMULUS
Starting the day out with a barbell complex that begins simple and progresses towards the more complicated hang squat snatch
Similar to Monday’s complex, we can build in weight here while keeping good mechanics a top priority
After the complex, we’ll move through 3 higher skilled movements in our conditioning piece, “Paw Patrol”
To complete the first two movements as written, we recommend having at least 50+ double unders and 15+ toes to bar unbroken when fresh
Adjust reps or choose a variation listed in “Subs” as needed
Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets
Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead
STRATEGY + WOD (40:00 – 60:00)
Grip will likely be a major factor over the course of the 15 minutes today
We can manage our grip, as well as our speed, from the very first round today
Let’s go purposefully slow and conservative on the first round, using it as our “feel out round”
Break up each movement more than you think you need to early on
This will give you a good idea of what pace and break-up plan you can sustain for the entire workout
It is better to start slow and speed up than it is to start fast and slow down
Consider the following sets for each movement, taking into account what you see yourself holding 10+ minutes into the workout:
Double Unders
1 Set: 60
2 Sets: 30-30
3 Sets: 20-20-20 or 30-20-10
Toes to Bar
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
Hang Squat Snatches
1 Set: 10
2 Sets: 5-5 or 6-4
3 Sets: 4-3-3
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